How do you Lower Blood Pressure Naturally? (7 Principles + 3 Myths)
Let's talk for a few minutes about something that's very very important how to lower your blood
It's estimated that about 75 million people in the United States suffer from hypertension or high
blood pressure and they take one or two or three different medications for this every single day.
You may know that each medication comes with a long list of potential side effects. And if you double your medication or triple them you don't just double or triple the potential side effects, you multiply them.
I'm gonna talk to about seven principles of lowering your blood pressure naturally and then at the very end I'm gonna tell you three myths that you
can completely ignore when it comes to
lowering your blood pressure.
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So let's jump right in. First and foremost, the first principle is chronically high insulin levels. Now, this has been known it's published in multiple research
articles that, are chronically high insulin level is going to make your blood pressure higher? We don't know 100% for sure if this is truly causation or a correlation. But it sure looks causal to me.
When I look at all the research that a high insulin level leads to an elevation in blood pressure for a couple
First of all, when you have a chronically high insulin level you just tend to hold more fluid, more water in your body. And that's going to increase
your intravascular volume and that's going to increase your blood pressure.
Secondly chronically high insulin levels and the chronically high blood sugar levels that lead to an increased insulin level, will cause inflammation.
And this leads to the damage inside the tiny arterioles and capillaries. And that's going to ultimately lead to a heart attack or stroke. And so you've got to work on lowering your insulin level to it is low to a normal level as you can get it. That's going to protect you from hundreds of complications as you go through life. But it's also going to lower your blood pressure.
There are a couple of big diets that I've researched
and used over the years to try to control hypertension or high blood pressure. One didn't work at all the
other works great.
DR BERRY says:
"The first diet is the diet recommended by the American Heart Association. It recommends lowering your salt and your fat. I used it for the first few years I was in practice and I found that it had basically zero effect on my patient's blood pressure".
"It didn't help them lose weight it didn't lower
their insulin levels it didn't lower their inflammation levels and it didn't help with their blood pressure. I just
kept adding more and more pills to their high blood pressure regimen and so I don't recommend the - not anymore"
"When I discovered the ketogenic way of eating or the low carb high healthy fat way of eating I immediately saw patient's insulin levels come down their
inflammation levels came down their blood pressure came down".
DR Berry continues:
"I was able to stop medications that they were taking
two three four medications a day. They were able to start stopping those and they also lost weight so there's that".
"But the ketogenic way of eating or the low carb high healthy fat way of eating is the best way I have ever found in my years of medical practice to lower an
insulin level to a low normal level. Which is going to reverse hypertension or high blood pressure and also diabetes and all kinds of other stuff as well".
The second principle is inflammation. You do
not want chronic inflammation in your body. This is going to lead to all the damage that leads to all the secondary bad outcomes. But it's also going to keep
your blood pressure higher.
And then once again the ketogenic way of eating.
It is the most uninflammatory diet that I've ever used personally or recommended to my patients. Says DR Berry. It has all most miraculous anti-inflammatory
benefits when you remove the slow poisons of all the sugars all the grains and all the vegetable oils from a
human's diet. They just start to heal and get better and they lower their insulin level which gets rid of all the extra fluid. This, in turn, lowers the blood
They also get rid of chronic inflammation.
This can be inflammation in their gut, in their brain, in their joints or many other places in the body. Including those tiny arterioles that feed the heart, the
brain and the other vital organs.
So lowering the inflammation is vital. You have to get inflammatory things out of your diet and out of your life. Anything that chronically inflamed you is bad and
you need to get that out of your life.
Okay next is a mineral magnesium. There are multiple medical studies that show that getting enough
magnesium in your diet is going to help keep your blood pressure lower naturally. And on the ketogenic way of eating there are multiple foods that are keto friendly that you can eat that have a good supply of magnesium. The dark leafy
greens, the meats, the nuts.
So many people in the US and in the world are deficient in magnesium. This will cause your blood
pressure to just be naturally higher and
you don't want that.
Next is potassium. Again multiple medical studies show that when your potassium levels are optimal
your blood pressure is lower.
Next is stress. And by this, I don't mean acute good stress like learning to play the piano or starting a
new job. I'm talking about chronic bad
daily stress that keeps your adrenaline
or your epinephrine levels high. Stress that
keeps your cortisol levels high. If you've got chronic bad stress in your life you've got to work on that.
You have to develop strategies to get rid of
the chronic bad stress in your life. That's going to lower your cortisol levels and lower your chronically
elevated adrenaline levels. And that's going to lower your blood pressure.
Next is sleep. If you're not sleeping well at night it's gonna make your blood pressure higher. Sleep
apnea is one of the leading causes of second hypertension in Americans and in
If you're overweight, if you're chronically inflamed, if your insulin levels are chronically high, you're more
likely to have sleep apnea. And that's just one of the ways that getting poor sleep can raise your blood pressure.
If you don't sleep well at night then your adrenaline
levels are gonna chronically be higher.
Your cortisol levels and your insulin levels.
You're gonna be tired and when you're
tired and grumpy from not sleeping well
that makes it much easier to reach and
grab some crappy carbage, some
carbohydrates that you don't need. Or some
processed foods some grains and sugar.
whereas if you slept well and you're alert and you're really awake you're much more able to make better decisions when it comes to your diet.
So you've got to follow the principles of getting good sleep. You have to have meticulous sleep hygiene especially as you get older. When you're 17 you can
sleep deeply and someone can come and just kick you out of the bed and you don't even wake up you just keep sleeping.
But as you get older it gets harder and harder to get those seven to nine hours of good deep quality
sleep. And that's vital for keeping your
blood pressure lower.
The last principle is alcohol.
As you get older, as you get more
insulin resistant, as you get more
chronic inflammation, as you get more
stress in your life, the alcohol
especially. And if you take one or two or
three medications for your blood
pressure, you got to stop the alcohol.
Once you've taken care of all of these principles and gotten your blood pressure and your weight and your
insulin and everything fixed, you may be
able to go back and have a mixed drink
or two that's carb free every now and
then and it is not a big deal.
But why in the world would you want to have two or
three drinks at night if that's contributing to your high blood pressure?
And you can stop that voluntarily and maybe get off one or two or three medications. So if you're currently on any medication for hypertension for high blood pressure, don't stop those
medications without going to see your doctor.
You can start implementing these seven principles right now to start to lower your blood pressure immediately.
But don't stop medications until you talk to your doctor about your plan. Also, start keeping up with your blood pressure.
You want to get a blood pressure cuff at home that checks on your upper arm, not on your wrist. And you
want to check your blood pressure twice a day when you're calm cool and relaxed.
You don't want to be in pain, you don't
want to be pissed off, you don't want to
be super tired when you check your blood
pressure. Then it's going to be high and that's
If your blood pressure is running consistently high at home right now you might need a temporary medication or two to get that blood pressure down. But when you followed these seven principles for long enough you're gonna be able to get off most, if not all of that blood pressure medication.
But you're gonna do it hand-in-hand with a learning health adviser which is your doctor.
Also, your doctor needs to rule out other causes of secondary hypertension like sleep apnea and there are several other ones that involve the kidneys and the adrenal glands. But if you have a secondary cause of high blood pressure you may have to be on a medication or two and that's just how it's gonna be.
But most people if they'll follow these seven principles they don't need any blood pressure medication whatsoever.
Now let's talk about the three myths that you hear
all the time in the media and maybe even
from your doctor, if he's behind on his
Number one is the number one myth is salt. "Oh salt, if you eat salt it'll make your blood pressure go up".
Look this has been proven incorrect multiple multiple times in huge medical studies. Dr James D
Nickle Antonio has a great book about
this called "The Salt Fix".
Don't worry about salt. Maybe one or two people out of a million have a genetic predisposition and are very
salt sensitive. But once you've worked on these seven principles that I've talked
about earlier, salt is gonna have no
meaningful effect on your blood pressure
whatsoever. You can enjoy your salt that's how we get our minerals don't worry about salt.
The second myth is caffeine. "Oh if you drink coffee or tea you're gonna raise your blood pressure".
This has been shown multiple times to
not be true. You might have a transient
elevation in your pulse and blood
pressure short term when you drink a cup
of coffee, but that is that's. That's not the definition of hypertension or high blood pressure that has nothing to do with the big picture.
There are so many good benefits to drinking a good quality coffee or tea. Don't worry about them
raising your blood pressure that's a myth.